Benefits of Canned Salmon

by Suzanne Robin

Salmon canned with bones can increase your calcium intake.

Both fresh and canned salmon have health benefits due to their high concentration of omega-3 fatty acids, but salmon canned with the bones also provides a hefty dose of calcium. Buying canned salmon is cheaper than buying fresh and provides a versatile ingredient for salads, sandwiches and pasta dishes.

Omega-3 Fatty Acids

Both fresh and canned salmon serve as excellent sources of essential fatty acids such as eicosapentaenoic acid, also known as EPA and docosahexaenoic acid, also called DHA. While fresh salmon contains twice as much omega-3 fatty acids, canned salmon still provides a healthy amount, according to the Ohio State University Extension. Essential fatty acids have heart-healthy benefits, such as lowering triglyceride levels, and they also play a role in healthy neurological and retinal development.

Canned Fish Omega-3 Comparisons

In an October 2004 issue of the "Journal of Food Science," Purdue University researchers compared the amount of omega-3 fatty acids in canned light tuna, albacore tuna, salmon and mackerel. The two brands of pink salmon tested had much higher levels of EPA than either type of tuna or mackerel. One brand also had the highest level of DHA, while the other had much higher levels of DHA than light canned tuna and around the same amount as albacore tuna.

Calcium

Bones contain calcium, but eating bones is usually difficult. When manufacturers can salmon with the bones, the bones soften during the manufacturing process and become easier to eat. A 1/2-cup serving of canned salmon provides 290 milligrams of calcium, about the same as a 6-ounce glass of milk, if you eat the bones instead of removing them, according to Penn State Cooperative Extension.

Low Mercury Levels

Salmon, like other fish, contains mercury, a toxic substance that is produced as a byproduct of manufacturing that finds its way into the waterways. Salmon contains less mercury than many other fish; canned salmon is a very low source of mercury contamination. The October 2004 "Journal of Food Science" study also compared mercury levels in several samples of canned tuna, mackerel and salmon. The two canned salmon samples tested contained very small amounts of mercury, 20 and 70 parts per billion compared to between 42 and 338 parts per billion for tuna, depending on the sample. The United States Food and Drug Administration's limit for mercury contamination in foods is 1,000 parts per billion, according to the article.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Suzanne Robin is a registered nurse with more than 25 years of experience in oncology, labor/delivery, neonatal intensive care, infertility and ophthalmology. Robin also has extensive experience working in home health with developmentally delayed or medically fragile children. Robin received her RN degree from Western Oklahoma State College. Robin has coauthored and edited numerous books for the Wiley "Dummies" series.

Photo Credits

Have Feedback?

Thank you for providing feedback to our Editorial staff on this article. Please fill in the following information so we can alert the Healthy Eating editorial team about a factual or typographical error in this story. All Fields are required.